Influenza activity is increasing across the UK, with the proportion of GB swabs testing positive for flu rising to 10.7 per cent in the week ending September 24, up from 8.3 per cent the previous week. While the UK Health Security Agency (UKHSA) has said these levels are within the expected range for this time of year, more people are looking for ways to protect themselves as winter approaches.
Searches for "how to boost the immune system" have increased by 326 per cent in the past month alone, according to figures provided by Chemist4U. Now, a prescribing pharmacist has shared five simple everyday habits that could help support the body's natural defences, from getting enough sleep to making sure you're washing your hands properly.
Add tinned fish to your shopping list
Tinned fish might not be the first thing that comes to mind when thinking about staying healthy, but it can be a budget-friendly way to get important nutrients into your diet. Oily fish, including sardines and mackerel, contain nutrients such as vitamin D, vitamin B12, selenium and omega-3 fatty acids, which play a role in supporting normal bodily functions.
Hanna Yusuf, prescribing pharmacist at Chemist4U, said: "Tinned fish can be a convenient - and often cheap - way of adding important nutrients to your diet. Oily fish such as sardines and mackerel provide a range of nutrients important for normal immune function, including vitamin D, vitamin B12, selenium and omega-3 fatty acids, with some varieties also including zinc."
These nutrients don't make tinned fish a cure or prevention for colds and flu, but getting enough of them as part of a balanced diet helps support your body's normal immune function. Vitamin D helps immune cells work normally, while vitamin B12 contributes to normal immune function. Selenium also helps protect cells from damage caused by oxidative stress.
Wrap up warm before heading outside
As temperatures drop, digging out your winter coat, scarf and extra layers is more than simply keeping comfortable. Spending time outdoors in cold, wet weather can leave you feeling miserable, so making sure you're dressed appropriately is a sensible step as the seasons change.
Hanna said: "It may sound obvious, but dressing appropriately for the weather can play an important role in helping to keep your body’s natural immune functioning at its best. While the clothes you wear won’t directly prevent you from catching a common cold, wearing appropriate clothing - particularly when spending time outdoors in poor weather – can help keep you warm and dry."
She added: "Being very cold and wet can temporarily weaken your immune response and your nose’s natural defences, making it easier for viruses to take hold." However, it is important to note that colds are caused by viruses, so wrapping up alone won't stop you from catching one.
Get a good night's sleep
Getting enough rest is important for overall health, and it can help your immune system respond effectively when you encounter an infection. Hanna explains: "While a good night's sleep isn’t a one-stop solution for preventing colds or viral infections, prioritising sleep and consistently getting enough of it this winter could help your immune system respond more effectively to infections."
The pharmacist added: "Studies show that sleeping less than five-six hours a night can increase the risk of developing a common cold by up to four times more than someone getting seven-eight hours of sleep." This is because during sleep, the body produces proteins called cytokines, which act as messengers between immune cells and help support your body’s natural immune defences.
"Sleep also gives our bodies essential time to rest and recover, helping the body to better respond and fight off infections."
Don't forget the 20-second rule
Washing your hands properly remains one of the easiest ways to help stop germs from spreading. Cold viruses can pass between people through respiratory droplets and contaminated surfaces, meaning everyday contact can put you in the path of infection.
Hanna states: "The common cold is a viral infection that spreads easily through airborne droplets or contaminated surfaces, and the germs that spread when someone sneezes or coughs can last for up to 24 hours. Therefore, good personal hygiene can play an important role in reducing the spread of infection."
She added: "To reduce the risk of catching and spreading common viral infections this winter, make sure you’re washing your hands regularly and for at least 20 seconds. It’s a small habit that can make a big difference to protect yourself and the people around you." Make sure you wash your hands regularly, particularly before eating or preparing food and after coughing, sneezing or blowing your nose.
Give your gut some attention
Your gut health could also play a part in supporting your body's natural defences, with the bacteria living in your digestive system helping to regulate immune function. Eating a varied diet that includes plenty of fibre and fermented foods is one way to support a healthy gut microbiome.
Hanna said: "Your gut is your largest immune system organ, containing up to 80% of the body's immune cells and trillions of bacteria that help support your immune function and response."
"Eating a healthy, varied diet is one of the best ways to support your gut microbiome. Fibre-rich foods such as oats, garlic, carrots and sweet potatoes, alongside fermented foods such as kefir and kimchi, can help support a healthy gut, and support your body's natural immune function."
